Brussels sprouts are miniature cabbages with an outsized nutritional reputation, and roasted until their edges crisp they convert a lot of sceptics. Like the rest of the brassica family, they pack vitamins, fibre and protective plant compounds into very few calories, which is why they feature so often in research on gut health, heart health and the body’s inflammatory balance.
Compounds & anti-nutrients in Brussels Sprouts
Per 100 g, Brussels Sprouts is a notable dietary source of these active compounds. Tap any to see its full sources map and how to work with it.
Why brussels sprouts are good for you
Brussels sprouts are a genuine standout for fibre and vitamin K, and a strong source of vitamin C and folate too. Their real signature, though, is a group of sulphur compounds called glucosinolates, which the body converts into sulforaphane when the sprouts are chopped or chewed. Sulforaphane is studied for the way it switches on the body’s own antioxidant defences. The fibre is mostly insoluble, so it adds bulk and feeds the gut bacteria that keep digestion regular.
Because brassicas can taste sulphurous when overcooked, a quick high-heat method protects both flavour and the more delicate nutrients. Finishing them with a squeeze of lemon brightens the dish and adds a little vitamin C.
Brussels sprouts nutrition at a glance
The full breakdown sits in the nutrition label above, but the headline is a lot of fibre and vitamins for almost no calories or fat. One practical note: brussels sprouts contain natural compounds that can cause wind in some people, particularly if eaten in large amounts or undercooked. Introducing them gradually and cooking them properly usually settles that, and the gut tends to adapt with regular eating.
How to buy, store and cook brussels sprouts
Choose firm, tightly closed, bright-green sprouts that feel heavy for their size, and avoid any that are yellowing or have a strong smell. Stored unwashed in the fridge they keep for a week or more. Roasting or pan-frying gives the sweetest results; boiling for too long is what creates that schoolroom reputation. They pair beautifully with garlic and a little olive oil, or shredded raw into a slaw.
Common questions
Are brussels sprouts good for weight loss? They suit weight management well: they are low in calories yet high in fibre, so a generous portion is filling without adding much energy. The trick is to cook them in a way you enjoy rather than boil them plain.
Can you eat brussels sprouts raw? Yes. Finely shredded raw sprouts make a crisp, peppery salad and keep their vitamin C intact. People prone to bloating may find lightly cooked sprouts gentler on digestion.
Explore by health goal
Brussels Sprouts is one of many foods that support these goals:
